1\/2 lb. ground chicken
\n1 C. chopped onion
\n1 3\/4 tsp. ground cumin
\n1 1\/2 tsp. dried oregano
\n1\/2 tsp. garlic powder
\n1\/4 tsp. salt
\n1\/4 tsp. pepper
\n1 (16-oz.) can fat-free refried beans
\n2 (4-oz.) cans whole green chiles, drained and cut lengthwise into quarters
\n1 C. (4 oz.) preshredded colby-Jack cheese
\n1 C. frozen whole kernel corn, thawed and drained
\n1\/3 C. all-purpose flour
\n1\/4 tsp. salt
\n1 1\/3 C. skim milk
\n1\/8 tsp. hot sauce
\n2 eggs, lightly beaten
\n2 egg whites<\/p>\n
Cook chicken and onion in a nonstick skillet over medium-high heat until browned, stirring to crumble. Combine chicken mixture, cumin, and next 5 ingredients in a bowl. Stir well, and set aside. Arrange half of green chile strips in an 11 x 7-inch baking dish; top with half of cheese. Spoon mounds of bean mixture onto cheese, and spread gently, leaving a 1\/4-inch border around edge of dish; top with corn. Arrange remaining chile strips over corn; top with remaining cheese. Set aside. Combine flour and salt in a bowl; gradually add milk and hot sauce, stirring with a wire whisk until blended. Stir in eggs and egg whites; pour over casserole. Bake at 350\u00b0 for 1 hour and 5 minutes or until set; let stand 5 minutes.<\/p>\n
Yield: 6 servings
\nCalories: 292
\nFat: 9.5g
\nFiber: 5.2g<\/p>\n","protected":false},"excerpt":{"rendered":"
1\/2 lb. ground chicken 1 C. chopped onion 1 3\/4 tsp. ground cumin 1 1\/2 tsp. dried oregano 1\/2 tsp. garlic powder 1\/4 tsp. salt 1\/4 tsp. pepper 1 (16-oz.) can fat-free refried beans 2 (4-oz.) cans whole green chiles, drained and cut lengthwise into quarters 1 C. (4 oz.) preshredded colby-Jack cheese 1 C. frozen whole kernel corn, thawed and drained 1\/3 C. all-purpose flour 1\/4 tsp. salt 1 1\/3 C. skim milk 1\/8 tsp. hot sauce 2 eggs,…<\/p>\n